BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 free kick on the 2:00

2×100 free on the 3:00

4×50 free on the 2:00

8×25 free on the 1:15

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 free kick on the 1:40

10×100 free on the 2:00

10×50 free on the 1:00

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free kick on the 1:20

10×100 free on the 1:30

10×50 free on the :50

20×25 (odd 25s catch up free drill/even 25s free) on the :30

200 easy swim (cool down)

= 3200